10 Rounds Each For Time;

5 Thrusters #115

10 Pull-Ups

100m Sprint

Rest 1 Minute

In Honor of  U.S. Army Captain Jason Holbrook, 28, of Burnet , Texas, was killed on July 29th, 2010.

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The Most Dangerous Fat Is the Easiest to Lose

It’s every weight loss enthusiast’s dream to zap belly fat but, far from pure vanity, there’s actually a reason why having a lot of fat in the abdominal region can be dangerous. Fat is stored all over our body, but how does an expanding waistline grow your risk for chronic illness?


Your body’s fat impacts your health differently depending on where it’s stored. While most fat found on other parts of our bodies (think arms, legs, buttocks) are considered “subcutaneous fat,” belly fat is more likely to be “visceral.”


“Subcutaneous fat” is the pinchable, squishy fat right between your skin and muscle that helps keep you warm, cushions you against shock, and stores extra calories. “Visceral fat” stores calories too, but isn’t as pinchable because it is located in and around your organs. It’s hidden deep within the belly region, which is what makes it firm (rather than squishy) when you press it.


Fat doesn’t just store calories—it’s a living tissue capable of producing and releasing hormones that affect your other organs. Because visceral fat sits near our organs, its release of these chemicals is poorly situated. Having more visceral fat can raise your LDL (a.k.a. “bad” cholesterol) and blood pressure. Visceral fat can also make you less sensitive to insulin, which increases your risk for Type 2 Diabetes.


Even if you’re thin, you can still have visceral fat around the abdominal region—being “skinny” doesn’t necessarily mean you’re healthy. There’s no sure-fire way to tell visceral from subcutaneous fat short of an expensive CT scan, but it’s important for you to get a rough idea of what your visceral stores are. Here are a few tricks to figure out where your belly stands:

APPLES AND PEARS: You’re probably wondering, “What does fruit have to do with it?” These two fruits give a quick visual of where most of your fat is stored on the body. Pears tend to store fat in the lower extremities (hips, thighs, buttocks) as subcutaneous fat while apples tend to store fat in the upper region (belly, chest) as visceral fat. It takes a quick inspection, but this is an imperfect way to tell these two fats apart.

WAIST CIRCUMFERENCE (WC): Feel for the top of your hip bone (it’s at the same level as the top of your belly button) and circle a tape measure around this point. Remember to relax and don’t suck in your gut (be honest!). Take 2-3 measurements and figure out the average. Men should have a WC of less than 40 inches (102 cm) and women should have a WC of less than 35 inches (89 cm).

WAIST-TO-HIP RATIO: The waist-to-hip ratio (WHR) takes the circumference of your waist (see above) and divides it by the circumference of your hips. To measure your hips, stand in front of a mirror then figure out the widest part of your butt and measure that circumference. Then use this formula:

WHR = (Waist circumference) / (Hip circumference).

Men should have a WHR of less than 1 while women should have a WHR of less than 0.8.


If your parents or siblings have insulin resistance, heart disease or non-alcoholic fatty liver, you may be at a greater risk for storing visceral fat. Keeping an eye on your visceral fat may be beneficial, but know that the causes of these chronic diseases are complex. If you’re in doubt, it’s best to speak with your healthcare provider.


If you fall in the normal range for WC and WHR, that’s great! Keep working at your weight goals as you see fit. If you’re not there, don’t despair. Because of its proximity to the liver, visceral fat is usually the easier fat to burn. It’s the less risky subcutaneous fat that likes to stick around.

Unfortunately, you can’t forcefully spot reduce fat around your belly no matter how many crunches you do. The next best thing is to live a healthy lifestyle:

Workout of the Week 4.26.21-Sabrey Dennes” verified Memorial WOD

  • With a Running Clock in 40 minutes
  • Every 2 minutes on the minute for 3 rounds, complete:
  • 28 Burpees
  • Rest 1 minute
  • Every 2 minutes on the minute for 3 rounds, complete:
  • 28 Dumbbell Thrusters (2×50/35 lb)
  • Rest 1 minute
  • Every 2 minutes on the minute for 3 rounds, complete:
  • 28 Box Jumps (24/20 in)
  • Rest 1 minute
  • Every 2 minutes on the minute for 3 rounds, complete:
  • 28 Push-Ups
  • Rest 1 minute
  • Every 2 minutes on the minute for 3 rounds, complete:
  • 28 Sit-Ups
  • Rest 1 minute
  • Then, AMRAP in 5 minutes of:
  • 100 meter Sprint
  • 5 Devil Presses (2×50/35 lb)

On a 40-minute clock, athlete will perform 3 rounds of 5 movements for every 2 minutes on the minute. Complete 28 reps of Burpees within the 2 minutes. The time remaining in 2 minutes is your rest. On the top of the next 2 minutes, complete another round of 28 Burpees. Do this again for a total of 3 rounds. Rest an additional 1 minute before rotating to the next exercise (Dumbbell Thrusters). Complete this format for the remaining exercises.⁣ Then in the remaining 5 minutes, complete as many repetitions as possible (AMRAP) of 100 meter Sprint and 5 Devil Presses. The original workout listed 5 flights of stairs Sprint instead of the 100 meter Sprint. After our conversation with the creator, we used the 100-meter Sprint if people don’t have stairs.

Score is the total number of repetitions completed before the 40min timer  expires.


10 Budget-Friendly Spring Foods to Add to Your Plate

Spring brings a literal and metaphorical breath of fresh air as the weather starts to warm after months of cooler temperatures. Along with warmer weather, flowers blooming, and more outdoor activities comes a slew of delicious foods. From in-season produce to fresh flavors that light up your taste buds, the light, zingy flavors of spring mimic the mood of the season.

Eating seasonally is also one of the best ways to stick to a budget, so take advantage of these nutrient-dense picks:

Artichokes peak between March and May. They turn soft when cooked and highlight a slightly nutty flavor, like that of asparagus. At about 50 cents each in peak season, they are full of fiber, antioxidants, vitamins C and K, plus folate. These nutrients work together to support heart health by lowering LDL or “bad” cholesterol and aiding platelets’ clotting ability.

Artichokes’ main claim to fame is the luscious, cheesy spinach and artichoke dip that’s a party favorite. But for a spring take on the vegetable, this baked ziti casserole and lemon chicken and artichoke skillet are great options.

Asparagus is one of the most delectable, versatile vegetables spring has to offer. At less than $3 a bunch, asparagus contains vitamin A to promote eyesight and prevent cancer, vitamin K to bolster healthy bones and fend off heart disease, folate to support pregnancy, and insoluble fiber to improve digestive health.

Simply seasoning grilled asparagus with olive oil, salt and pepper is delicious. If you’re looking for something a bit more dynamic, though, try this asparagus pea pasta bowl or asparagus rice bowl with almond pesto.

A 1-pound bag of carrots usually costs less than $1, and carrots’ fiber content makes them ideal for managing blood sugar. Additionally, carrots are rich in vitamin A, which promotes growth and development, vision and immune function. Vitamin A is a fat-soluble vitamin, so the body can absorb most of this nutrient when the carrots are cooked.

Carrots can be eaten alone, thrown into salads or entrees, or even made into desserts, as they caramelize when cooked. Some of our favorite recipes are quick and delicious roasted carrot buttercarrot cake breakfast bites and roasted carrot salad over wild rice.

While eggs are available year-round, they are an easy protein to add to your spring recipes, especially for less than $2 per dozen. In addition to quality protein, eggs contain omega-3 fatty acids to boost brain health and fight inflammation. The fats in the yolk also enhance the absorption of fat-soluble vitamins and raise HDL or “good” cholesterol. Eggs are also rich in choline, which promotes cell function, fat metabolism, DNA synthesis and nerve health.

To get yourself in a spring mood, whip up this asparagus, scallion and red pepper frittata or make egg salad Provencal in lettuce wraps.

Limes are good for a lot more than just margaritas. They peak starting in May, which is later than the other spring produce on our list, but that date can vary depending on where you live. Limes are great low-calorie flavor boosters for whatever spring recipes you’re cooking. On top of that, they are rich in vitamin C, which is great for immunity and healthy skin, as well as citric acid, which can prevent kidney stones.

If you need a place to start, make this grilled honey lime chicken with cowboy caviar or these zesty key lime pie recovery bites.

Fresh mint is the perfect herb to elevate spring dishes. While grocery stores sell mint for about $2 per small pack, you can grow it on your back porch for much cheaper. Mint has such a dynamic flavor, you only need a small amount even if you opt for the store-bought kind.

Beyond its glorious smell, mint’s natural oils help ease irritable bowel syndrome (IBS) and indigestion. For creative recipe ideas, try this lemony strawberry oat soak with kiwi mint, this mint chocolate chip smoothie bowl or this simple Vietnamese shrimp salad with mint chili dressing.

With its clean but earthy taste, fresh parsley is another herb that adds zest to various recipes, like those from Mediterranean cuisines, for about $1 per bunch. Each parsley leaf is an aromatic oil with fat-soluble vitamins A and K, as well as antioxidants like vitamin C to support immunity and heart health.

Try this broccoli quinoa tabouli, which incorporates plenty of veggies, or snack on green goddess hummus with crudites and crackers.

Rhubarb is a spring vegetable that costs around $3–4 per pound, and it’s an undercover nutritional powerhouse. Thanks to high vitamin K and calcium levels, rhubarb contributes to bone and heart health. Its high fiber content also aids digestion.

Ironically, rhubarb is treated more like a fruit than a vegetable. While rhubarb is naturally sour due to a high content of malic acid and oxalic acid, it is traditionally eaten in desserts, jams or even as an oatmeal topping.

When strawberries are out of season, they can stretch the bank, but in the spring, you can find them for around $2.50 per pound. They’re low in calories and sugar compared to other fruits and get their color from flavonoids, which are powerful antioxidants. They’re also 91% water to support hydration and rich in potassium and magnesium to help keep blood pressure in check.

Add strawberries to desserts, smoothies, salads or just enjoy them out of the carton. For more creative ways to incorporate strawberries, try our oatmeal strawberry cookie piestrawberry chia jam and cashew butter toast or strawberry salad with yuzu strawberry vinaigrette.



  • 2 Rounds for Time
  • 1 mile Run
  • 100 Sit-Ups

With a running clock, as fast as possible perform the prescribed work in the order written for 2 rounds.

Score is the time on the clock when the last round of the Sit-Ups is completed.

5 Signs You’re Eating Too Little For Weight Loss

If you’re trying to lose weight, it seems to make sense to cut as many calories from your diet as possible. Unfortunately, it’s possible to eat too little, which not only makes it harder for you to achieve a healthy weight, but it can also cause other health problems. In other words, eating below your needs can backfire big time.

Everyone has a set amount of calories, or energy, they need to simply be alive. Consistently eating less than this can cause your metabolism to slow down and your body to begin preserving what it can to survive. Hunger and feeling full aren’t the only indicators of whether you’re fueling your body appropriately. Indeed, short and long-term dietary restrictions on weight and the traditional weight-loss methods of calorie cutting and deprivation may actually be a hindrance to many health goals.

Beyond calories, I’ve had countless clients come to me after trying fad weight loss diets, none of which “worked” in that any weight lost was regained once they stopped the diet. Diet culture, in general, does a good job of making people feel like failures if they don’t have long-lasting success from a diet when it’s the diet that fails us. There is little to no research showing any fad diet results in sustained long-term weight loss. This is the first thing I explain to clients so they don’t feel defeated or ashamed because they did nothing wrong.

Here are some common signs you’re eating too little to support your body. When in doubt, it’s always a good idea to consult a registered dietitian or health care professional.


Consistently not eating enough food often results in a preoccupation with food and persistent thoughts about food and your next meal or snack. This could manifest in behaviors like perusing restaurant menus online, obsessing over food social media accounts or watching cooking shows incessantly. The association of dietary deprivation and food preoccupation was first discovered by Ancel Keys in his landmark Minnesota Starvation Experiment during World War II. Many of the participants in the study admitted to obsessively collecting recipes and recipe books, and as the study went on, food became one of the only things they thought about. While this is an extreme example, the chronic dieting and food deprivation so prevalent in today’s culture can absolutely have a similar effect.


Hanger” is one of my favorite terms for feeling so hungry, you are borderline angry. I’m sure this is relatable to many people, and there is some science to explain it. When you go long periods without eating, blood sugar tends to drop. If you don’t eat something to raise blood sugar, and it remains low, your ability to concentrate, be patient with others and mentally focus diminishes. Enter crankiness, which can easily be reversed by eating something. Tiredness and fatigue also go hand in hand with not eating enough, because you’re simply not providing the body with enough energy. These cues are often our body’s way of innately telling us what we really need.


There is nothing worse than feeling tired but being unable to sleep. This is another common result of dietary deprivation, with research roots dating back to the starvation experiment mentioned above. More recent research from eating disorders and sleep to malnourished infants and sleep further emphasizes the profound effect diet may have on our sleep cycles. What’s more, it has been consistently found that diet restoration and maintaining adequate energy intake may also restore normal sleep-wake patterns.


When your body is consistently not getting enough calories to meet your needs, the digestive tract may move food through your system more slowly to preserve energy. As a result, this can cause constipation. Similarly, not eating enough fiber — which is common when you restrict calories below your needs — can cause constipation.


When the scale won’t budge or if you start to gain weight while on a diet, the answer is not to eat even less. Instead of providing the body with less energy, perpetuating the metabolic response that fights against weight loss, the solution is often to eat more.

Start by adding a snack or two between meals and make sure to include all of the macronutrients — proteinfat and carbs. Once you’re fueling the body correctly, your weight ends up where it should be.


Chronically undereating won’t help you lose weight, and can often yield the opposite effect as well as lead to nutritional deficiencies. In my experience as a dietitian, having a targeted number on the scale isn’t the best way to achieve weight loss or overall health.

Too often weight-loss goals stem from the desire to look like the extremely narrow version of what society deems as an ideal or acceptable body. In this day and age, we are slowly but surely recognizing the uniqueness of every body and that we are not all supposed to look the same.

What’s more, we know now weight alone is not a reliable indicator of health. With that being said, I’ve had much success reframing clients’ goals around health-promoting behavior changes. This could be eating more vegetablescooking more at homegoing for daily walksprioritizing sleep, etc.

Instead of weighing yourself to measure progress, try using non-scale goals like reaching for 2–3 servings of vegetables per day or checking in with how you feel — are you more energized and able to play with your children or keep up in that tough workout class? Focusing on this type of progress is much more positive, long-lasting and health-promoting.